It was a beautiful morning at The Jurisdiction this morning. Temps in mid-high 40’s slight T’ville headwind(nothing like last Thursday) and the birds were singing. So straight to the point.
SSH x 10
Humpies x 10
Windmill x 10
Mosey over to courthouse for a round of Wall of Jericho. Start off with 7 different exercises do 7 reps of each then run a lap around courthouse. Do this 7 times and here is the exercise list. So it comes out to a total of 7 laps around courthouse and 49 reps of each exercise.
Right leg step up x 7
Run lap
Left leg step up x 7
Run lap
LBC x 7
Run lap
WW2 sit up x 7
Run lap
Incline Merkin x 7
Run lap
SSH x 7
Run lap
Squat x 7
Run lap
Now time for something new it’s called Welsh Dragon and yep it sucks. Here’s how to do it.
Start in bear crawl position take 4 steps, do 1 Merkin, 1 Plank Jack, 1 set shoulder tap. Then bear crawl 4 more steps, 2 Merkin, 2 Plank Jack, 2 sets of shoulder tap. And so on and so on. Try to get to 10 reps or go till you give out. After doing WOJ we were able to make 5 reps.
W.O.D.
You shall march around the city, all you men of war; you shall go all around the city once. This you shall do six days. And seven priests shall bear seven trumpets of rams’ horns before the ark. But the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. It shall come to pass, when they make a long blast with the ram’s horn, and when you hear the sound of the trumpet, that all the people shall shout with a great shout; then the wall of the city will fall down flat. And the people shall go up every man straight before him.”
Joshua 6:3-5 NKJV
Prayers for
Pedro’s M
The Dude’s M and Grandfather
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